Amla’s nutrient profile centers on dense vitamin C, fiber, and polyphenols per small, tart fruit.
Lower Range
Typical
High
Fresh Whole Fruit
- Slice close to serving time
- Pairs with mint and ginger
- Two pieces cover daily C
Raw
Chilled Juice Shot
- 30 ml packs a strong hit
- Keep cold and away from light
- Short storage is best
Cold-pressed
Powder & Preserves
- Freeze-drying keeps more C
- Sun-drying drops more C
- Pickles vary by process
Processed
What Makes This Fruit Stand Out
Lean, bright, sour, and packed with protective compounds, this small berry carries an outsized load of ascorbic acid, tannins, and fiber. Those three sit at the center of how it tastes, stores, and cooks. Readers come here to gauge grams, milligrams, and how prep shifts totals. You’ll get that fast, then simple ways to use it without losing the good stuff.
Amla Nutrient Content Breakdown: Per 100 G
Numbers swing with region and cultivar. Fresh pulp often lands in the mid hundreds for vitamin C, with modest energy and helpful fiber. Here’s a broad snapshot so you can size up a serving fast.
| Nutrient | Typical Amount (per 100 g) | Notes |
|---|---|---|
| Vitamin C | ~450–600 mg | Ranges from ~200 up to ~900 mg in fresh pulp |
| Energy | ~44–58 kcal | Low energy density; water-rich fruit |
| Carbohydrate | ~10–14 g | Natural sugars plus soluble fiber |
| Dietary Fiber | ~2–4 g | Cellulose, hemicellulose, pectin |
| Acidity | ~1.4–2.4% | Explains the sharp bite |
| Phenolics | ~2–3% | Tannins and ellagitannins |
| Pectin | ~2.4–3.1% | Helpful for preserves |
| Calcium | ~25–50 mg | Trace mineral range |
| Iron | ~0.3–1.2 mg | Varies by soil and form |
Vitamin C targets for the day help frame those ranges. Adults need near 75–90 mg, and smokers add 35 mg. That means even a small portion can cover a day’s baseline. See the NIH ODS reference for full intake tables.
How Vitamin C Shifts With Prep
Heat, air, light, and time chip away at ascorbic acid. Acidic pH and low temperatures slow that slide. In practice, juice and raw chutneys fare better than simmered sauces; freeze-dried powder keeps more than sun-dried slices; pickles vary with brine strength and heat exposure. Research places fresh pulp anywhere from two hundred to nine hundred milligrams per 100 g, while dried concentrates can read higher by weight since water drops out.
Simple Ways To Keep More
- Slice right before serving; store whole fruit cold and dry.
- Use brief heat: quick stir-fries, fast pressure cycles, or post-cook folding.
- Add acidic partners like lemon juice; go with chilled juice shots.
- Choose freeze-dried powder for smoothies; seal containers tight.
Serving Sizes That Make Sense
One fruit weighs about 40–60 g. Two pieces land near a half cup of chopped pulp. A 30 ml shot works. Taste is strong on its own, so blends work well: mint, ginger, cucumber, or sweet fruit help round the astringency.
Smart Pairings
- With iron-rich meals: lift non-heme iron uptake from lentils or greens.
- With fats: a spoon of yogurt or ghee helps mellow the bite.
- With salt and spice: classic murabba and pickles for small amounts.
Reading Labels For Powders And Drinks
Packets and bottles vary widely. Scan for fruit percent, added sugars, and declared ascorbic acid. If vitamin C looks inflated for a tiny serving, it may be fortified. That’s fine if you want a set dose, but whole-fruit powders bring tannins and fiber along, which change both flavor and function.
How Much Fits Your Day
Build around your baseline. If you get veggies and citrus already, a small serving adds variety more than raw milligrams. If intake is low, a piece or a quick shot fills the gap fast. Go easy on supplements when food already covers the day; large pills can push past tolerance and cause gut upset.
Evidence Snapshot: What The Research Says
Peer-reviewed work reports wide vitamin C spans in fresh pulp and shows strong polyphenol markers. Reviews in food science journals list ellagic acid, gallic acid, and emblicanin tannoids among the signatures. India’s national composition tables are a core reference for region-matched numbers, and they document methods behind the datasets. For dose needs and upper limits, clinical nutrition sources provide the intake bands used in practice.
For a primary source on intakes, see the vitamin C fact sheet. For composition coverage across Indian foods, the ICMR-NIN tables outline sampling and analysis.
Kitchen Uses That Save More Vitamin C
Raw Prep Ideas
Grate into a green salad with cucumber and roasted peanuts. Blend with mint, ginger, and a pinch of salt for a bright chutney. Stir through raita for a sharp counterpoint to dal or grilled fish.
Quick-Heat Prep Ideas
Finish sautéed cabbage with thin slices near the end. Fold chopped pulp into a warm khichdi right before serving. Simmer syrups briefly, then cool fast to save more of the labile vitamin.
Who Should Tap The Brakes
Anyone with stones linked to oxalate, iron overload conditions, or a supplement plan set by a clinician should get personal advice before adding large, concentrated doses. Food servings are usually fine. If you use powders or shots daily, add water and space them away from iron tablets unless advised otherwise.
Realistic Expectations
This fruit won’t fix sleep, training, or stress. It does bring dense antioxidant capacity, sour punch, and fiber in a small package. Use it to raise produce variety.
Vitamin C Retention Across Common Forms
Figures below reflect trends across lab reports and applied kitchen experience. Formulas, cultivars, and storage tweak outcomes, so treat this as a planning tool, not a lab certificate. Small batches keep quality steady.
| Form | Vitamin C Trend | Practical Note |
|---|---|---|
| Fresh Pulp | Medium to high | Best when sliced just before eating |
| Chilled Juice | Medium | Short storage, minimal light helps |
| Freeze-Dried Powder | Medium to high | Retains well; seal tight |
| Sun-Dried Slices | Low to medium | Heat and light lower ascorbate |
| Pickle/Murabba | Low to medium | Processing and time reduce totals |
| Cooked Curry | Low | Long heat drops vitamin C fastest |
Buying, Storage, And Food Safety
Pick Good Fruit
Look for firm, bright green fruit without bruises. Small surface marks are fine; soft spots aren’t. Size varies by variety, so judge by feel and smell.
Store It Well
Refrigerate dry, whole fruit in a breathable bag. Aim to eat within a week. Cut pieces darken and soften fast; acidulated water slows the browning for short prep windows.
Allergy And Medication Notes
Rare, but some people report oral irritation with sour fruits. If you take warfarin or have a kidney plan, speak with your care team before large, sustained intakes of concentrates.
Sample Day: Easy Ways To Use It
Breakfast
Blend a small shot with orange, ginger, and ice for a brisk start. Spoon powder into a smoothie with yogurt and oats.
Lunch
Toss grated pulp into cabbage salad with peanuts, lime, and chili. Serve a spoon of chutney next to dal.
Dinner
Finish a veggie stir-fry with thin slices off heat. Try a quick pickle: sliced fruit, salt, mustard oil, and a few fenugreek seeds.
Bottom Line That Helps You Act
Think of one piece as a tiny, sour multivitamin with fiber. Fresh or chilled juice covers a day’s ascorbate with room to spare. Use quick prep, cold storage, and smart pairing to keep the numbers where you want them.